If you’re concerned about your appearance, and keep an eye on the covers of most health and fitness magazines, you know that improved core function has become almost synonymous with the idea of having ‘ripped abs’. If you’re a recreational athlete, you’ll recognize that improved core function is recommended for better performance in your sport. Anyone with a history of back pain or similar condition will be familiar with the concept that better core function can help reduce or eliminate your discomfort.

The good thing is, everyone’s right.

I’ve explained a number of times in my columns that the term ‘core’ actually reflects a concept rather than one or more specific muscle groups. This concept is related to the central region of the body involving the spine and pelvis, and all of the muscles and systems of stability and mobility present in this region. I’ve even given some pretty high-level instruction on how to activate the important core stabilization mechanisms. I’ve also shown a good range of individual exercises that can target and train the muscles of this area.

The idea this week is to help you understand the best approach to improved core function, no matter what your motivation. In the end, you’ll have a better looking mid-section (if you eat right and minimize your body fat levels), and you’ll be more athletic, all while achieving greater functional stability to protect your body. It’s your choice. What’s most important to you?

IDENTIFY YOUR WEAKNESS

Developing excellent core function often means starting from the ground up to establish basic stability and proper muscular recruitment before you attempt more advanced exercises.

A simplified way of assessing whether or not you need to start at square one is to test your own core function.

Start by lying on your back on the floor, with your knees bent. Place the inside edge of your thumbs just above your hip-bones, with your fingers pressed lightly into your lower abdomen just below your belly-button. Paying attention to what you feel with your fingers and thumbs, start a slow sit-up movement. Ideally the muscles that you feel under your fingertips should tighten and flatten as you initiate the sit-up, while the muscles under your thumbs constrict and draw inward to provide support around your mid-section. If your lower abdomen pushes or domes upward against your fingertips, and/or the muscles under your thumbs widen and push outward, you’ve got some work to do to retrain these important stabilizers.

Try spending 2 or 3 minutes each day practicing this move while maintaining a flat and narrow lower abdomen. You should see noticeable improvement in a matter of weeks.

KNOW YOUR STRENGTH POSITION

One thing I find helpful for my own physical health is my knowledge of the importance of neutral spinal alignment and posture.

When I’m training at the gym, or performing daily activities like lifting my son, I remain cognizant of my positioning. Even as I sit and write this column I regularly re-position my lower back and pelvis to make sure that my alignment is as close to neutral as possible, with a nice, smooth curve in my lower back that is neither exaggerated nor flattened. My purpose for this is to make sure my body spends as much time in a stress-free position as possible.

This neutral position, where my spine is in its most natural curves and my pelvis is balanced and level, is what I want to become my strength position.

Sure, I’ll move out of this throughout the course of my daily activities, but this default position is where I spend the most time because my body functions best here, is exposed to the least amount of harmful stress, and looks more athletic.

TRAIN WITH A PURPOSE

Once you know that all of your muscles are working to create stability in your core, and you’re aware of the proper alignment and positioning prior to performing core exercises, it’s important to make sure that the exercises you perform are appropriate.

Far too many people do all of their abdominal exercises while laying flat on their back on the floor. There may be some benefit, but will this really help you during a golf swing? How about when you’re lifting your suitcase into the trunk of your car? Choose exercises that reflect your activities and that work all of the muscles around your mid-section in a balanced fashion.

Don’t feel that you have to hold a neutral alignment at all times. Movement in this area is good, but it should be controlled and executed with purpose, paying close attention to the action of the engaged muscles and body segments throughout the exercise. This will ensure that you develop a balanced, functional core that looks great while providing superior stability and mobility.

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